CrossFit JAK Elite – CrossFit


Warm-up (No Measure)

400m Run then…

2 Rounds:

10 Twisted Bear, alternating

10 Banded or weighted Good Mornings

10 Banded Pull-aparts or Bent Over Rows

5 Inchworm to Hip Openers

*Mobs: Hammy w band or leg elevated / OH thoracic on roller or back bends


A: Pausing Deficit Deadlifts (1×8 @7.5RPE, then 2×12 less 10% )

1 inch deficit

1 sec pause mid-shin
1×8 @7.5RPE (should be approximately same load as last week. Just adding one more rep. Adjust accordingly if you went too heavy/light last week)

2×12 @ approx 10% less than top set (select a load that you can get 12 reps with about 8RPE

B: Pull-ups

3×7-12 @same load as last week, adding one rep

Weighted if necessary

C: Single Arm DB Row

3×12 @ same load as last week

STRENGTH Minimal – Zero Equip

A) 1. Single Leg RDL

3×14 e/s

Use a water bottle or similar. This is more for movement patterning rather than intensity

A) 2. Broad Jumps


Working on absorbing the landing by descending into a squat with good control


A) 1. Pistol Squats


Modify to a bench if needed

A) 2. Body Row

Under a table



Metcon (Time)

5 Rounds:

10 Hang Squat Cleans 40/30kg or DB 22.5/15’s

20 Box Jumps

30 Mountain Climbers

10 Rounds:

7 Dips

7 V-ups

21 Double Unders